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Ingredients: 1 cup of unsweetened tart cherry juice, 1 banana, ½ cup of plain Greek yogurt, and 1 tablespoon of chia seeds.
Instructions: Blend all ingredients on high for 1–2 minutes until smooth. Add a splash of water if too thick. Drink immediately for maximum freshness.
Benefits: Tart cherry juice may reduce muscle soreness and inflammation, per a 2018 American Journal of Clinical Nutrition study. Bananas add potassium for muscle function, and yogurt provides protein for muscle repair.
Serving Tip: Enjoy in the morning or after light exercise, 3–4 times per week.
Storage: Refrigerate leftovers for up to 24 hours in an airtight container. Shake before drinking.
This smoothie is a delicious way to support leg strength and recovery, especially after a walk or workout.
Drink 2: Spinach and Apple Green Juice
This refreshing green juice combines spinach and apples for a nutrient-packed drink that supports muscle and bone health. Here’s how to prepare it:
Ingredients: 1 cup of fresh spinach, 1 green apple (cored and chopped), ½ cucumber, 1 cup of water, and a squeeze of lemon juice.
Instructions: Blend all ingredients until smooth, then strain through a fine mesh sieve for a smoother texture. Serve fresh over ice.
Benefits: Spinach provides magnesium and vitamin K, which support muscle and bone health, per the National Institutes of Health. Apples add natural sweetness and fiber for digestion.
Serving Tip: Drink in the morning or as a midday boost, 3–5 times per week.
Storage: Store in the fridge for up to 24 hours, but drink fresh for best nutrient retention.
This juice is light and hydrating, perfect for seniors looking to nourish their legs naturally.
Drink 3: Turmeric Ginger Golden Milk
This warm, soothing drink features turmeric and ginger to reduce inflammation and support joint health. Here’s how to make it:
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